Calcium supplements may increase the risk of heart attack. Doctors want more evidence and research before putting this one in the books. This is a tough one if found true. On one hand, Americans simply do not eat enough calcium rich foods hence, the need for calcium supplements. If it indeed increases risk of heart attack, supplements may be discarded. Best is to take more calcium rich foods.
Chart from © International Osteoporosis Foundation 2010
| Food | Serving Size (average) | Calcium (mg) | ||||
| Milk | ||||||
| Milk, semi-skimmed | glass, 200 ml | 240 | ||||
| Milk skimmed | glass, 200 ml | 244 | ||||
| Milk whole | glass, 200 ml | 236 | ||||
| Milkshake | takeaway, 300 ml | 387 | ||||
| Soy drink, calcium enriched | glass, 200 ml | 178 | ||||
| Yoghurt and Cream | ||||||
| Yoghurt, low-fat, fruit | pot, 150 g | 210 | ||||
| Yoghurt, low-fat, plain | pot, 150 g | 243 | ||||
| Cream, double, whipped | portion, 45 g | 26 | ||||
| Cream single | tablespoon, 15 g | 13 | ||||
| Cheeses | ||||||
| Danish blue | portion, 40 g | 195 | ||||
| Edam | portion, 40 g | 318 | ||||
| Feta | portion, 40 g | 144 | ||||
| Camembert | portion, 40 g | 94 | ||||
| Cheddar | medium chunk, 40 g | 296 | ||||
| Cheese spread | portion, 30 g | 149 | ||||
| Cottage | small pot, 112 g | 142 | ||||
| Mozzarella, fresh | portion, 56 g | 203 | ||||
| Parmesan, fresh | portion, 30 g | 308 | ||||
| Vegetables | ||||||
| Broccoli, boiled | serving, 85 g | 34 | ||||
| Watercress, raw | small bunch, 20 g | 34 | ||||
| Curly Kale | serving, 95 g | 143 | ||||
| Okra, stir fried | 8 medium, 40 g | 88 | ||||
| Red kidney beans, canned | 3 tablespoons, 105 g | 75 | ||||
| Chick peas, boiled | 3 tablespoons, 90 g | 41 | ||||
| Green/French beans | serving, 90 g | 50 | ||||
| Baked beans | serving, 135 g | 72 | ||||
| Nuts | ||||||
| Almonds | 12 whole, 26 g | 62 | ||||
| Brazil Nuts | 6 whole, 20 g | 34 | ||||
| Hazlenuts | 20 whole, 20 g | 28 | ||||
| Sesame seeds | 1 tablespoon, 12 g | 80 | ||||
| Walnuts | 12 halves, 40 g | 38 | ||||
| Tahini Paste | 1 heaped teaspoon, 19 g | 129 | ||||
| Desserts | ||||||
| Cheesecake, fruit | average slice, 120 g | 94 | ||||
| Custard made with milk | average portion, 120 g | 166 | ||||
| Rice pudding, canned | average portion, 200 g | 176 | ||||
| Ice cream, dairy, vanilla | average serving, 75 g | 75 | ||||
| Fromage frais, fruit | small pot, 60 g | 52 | ||||
| Fish | ||||||
| Sardines in oil, tinned | portion, 100 g | 500 | ||||
| Whitebait, fried | portion, 80 g | 688 | ||||
| Salmon, tinned | average portion, 100 g | 91 | ||||
| Fish paste | small jar, 35 g | 98 | ||||
| Breads and grains | ||||||
| Pasta, plain, cooked | portion, 230 g | 85 | ||||
| Rice, white, boiled | portion, 180 g | 32 | ||||
| White bread | slice, 30 g | 53 | ||||
| Wholemeal bread | slice, 30 g | 32 | ||||
| Muesli, Swiss style | portion, 50 g | 55 | ||||
| Fruits | ||||||
| Apricots, raw, no stone | 4 fruit, 160 g | 117 | ||||
| Figs, ready to eat | 4 fruit, 220 g | 506 | ||||
| Currants | 2 tablespoons, 50 g | 47 | ||||
| Orange | peeled, 160 g | 75 | ||||
| Other foods | ||||||
| Tofu, soy bean, steamed | 100 g | 510 | ||||
| Omelette, cheese | 2 eggs, 120 g | 344 | ||||
| Quiche, cheese & egg | average slice, 140 g | 367 | ||||
| Macaroni cheese | portion, 220 g | 374 | ||||
| Pizza, cheese & tomato | 9" - 10" pizza, 410 g | 873 | ||||
| Lasagne | portion, 420 g | 420 |
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